The following three workout protocols are designed by Taylor Starch.
I have enjoyed getting creative with designing and naming conditioning workouts to get people excited to complete the challenges they bring. Here’s how to do three of my favorite creative conditioning workouts, so you can immediately use them in your own training, and also use them as inspiration to come up with your own creative conditioning workout protocols and challenges.
Kilimanjaro
Theme: Hybrid (Sprints + Core)
Equipment needed: Cardio machine and Stability Ball
Purpose: Entitled Kilimanjaro due to the substantial amount of climbing during the workout; this workout combines Sprinting and gymnastics based core exercises. Most of the stability ball exercises also put an emphasis on Neutral Spine engagement of the core. After Sprinting/Core work you complete a pyramid supra-threshold test to work on lactate clearance and cardiac output. This also is a way to start maintaining a high Heart Rate for an extended period of time.
Training Notes: Sprint efforts can be completed on Stairstepper, Treadmill, Rowing Machine, Spin Bike or Outdoors. If completed on a Treadmill, Spin Bike or Outdoors make sure to have an incline during the sprints. At least 5 % for treadmill, out of the saddle for the spin bike , and an short hill for the outdoor run.
How it’s done:
Warm –Up 5-7 Minutes (Any Machine or Active &Dynamic Warm-up) + 10-15 fl oz. Water or Sports Drink
45 Second Sprint.
15 – Stability Ball Roll-outs
10 – Stability Ball Pikes
15 – Push-Ups with hands on Stability Ball.
45 Second Sprint.
2 Minutes Recovery Drink an additional 8-10 fl oz. Water or Sports Drink.
30 Second Sprint/15 Second Rest. Repeat 5x.
12 – Ab-Snails
10 – V-Ups
15 – Leg Lowers
45 Second Sprint.1 Minute Recovery Repeat 3x.
45 Second – Hand Walk-Outs
Rest 2 Minutes
5 Minutes Cardio finisher- Start at moderate pace and increase speed
or intensity every minute to finish workout. Effort can be completed
on Stairstepper, Treadmill, Rowing Machine, Spin Bike or Outdoors.
Example:
Stairstepper
1 Min –Level 10
2 Min – Level 11
3 Min –Level 12
4 Min – Level 13
Treadmill
1 Min – 8 Mph. 0 % Incline
2 Min – 9 Mph 0 % Incline
3 Min – 10 Mph 0 % Incline
4 Min – 11 Mph 0% Incline
Cool-Down/Stretch 5-10 Minutes
The Blacklist
Theme: Threshold + Sprints + Dumbbell or Kettlebell Complex
Equipment needed: Treadmill + Kettelbell (Complete sprints outside if
you do not have a treadmill)
Purpose: This workout combines a short sprint with a complex challenges not only the heart, but entire body, and Central Nervous System. Performing Upper Body Press + Pull exercises for the complex allows for completion of quality repetitions since the legs will be taxed heavily in the run and sprints. Mixed throughout the workout are mild enduro tempo runs to train recovering at a higher HR or to maintain a pace with fatigue. Near the finish of the workout is a reverse pyramid to provide a short bout of endurance work.
How it’s done:
Warm –Up: 8-10 General Warm-Up + 5 -8 Min Active & Dynamic Warm-Up
focusing on lateral movements (Ex: side lunges, crossing lunges, Speed
Skaters Hops, etc..)
5 Min – Run. Start at 9 % Incline. Decrease incline 1 % + Increase
speed 1mph every minute.
¼ Mile Sprint. Complete as fast as possible. Incline will be at 4%.
Kettlebell Unilateral Complex: 10 Snatch + 8 Push-Press + 8 Cleans + 10 Bent-Over Rows (Perform Repetitions on right side only)
5 Min – Run. Start at 8 % Incline. Decrease incline 1 % + Increase
speed 1mph every minute.
¼ Mile Sprint. Complete as fast as possible. Incline will be at 3%.
Kettlebell Unilateral Complex: 10 Snatch + 8 Push-Press + 8 Cleans + 10 Bent-Over Rows (Perform Repetitions on left side only)
5 Min – Run. Start at 7 % Incline. Decrease incline 1 % + Increase
speed 1mph every minute.
¼ Mile Sprint. Complete as fast as possible. Incline will be at 2%.
Rest 2 Minutes
Kettlebell Complex: 8 Snatch + 6 Push-Press + 6 Cleans + 8 Bent-Over Rows (Perform Repetitions on right side only)
5 Min – Run. Start at 5 % Incline. Decrease incline 1 % + Increase
speed 1mph every minute.
5 Min – Run. 0 % Incline.
5 Min – Run. Start at 0 % Incline. Increase speed 1 mph every minute.
Finish at high intensity
Kettlebell Complex: 8 Snatch + 6 Push-Press + 6 Cleans + 8 Bent-Over Rows (Perform Repetitions on left side only)
Cool-Down – 6 Minutes + Stretch or Foam Roll
The Triple Threat
Theme: Upper + Lower Body Circuit
Equipment Needed: Squat Rack w/Bar (For Pull-Ups) + TRX + Dumbbells
Purpose: This is a progressive peripheral circuit designed to work the Cardiovascular system by transferring demand of blood flow constantly between the upper and lower body. This workout also has mental
toughness built into as most the exercises are performed in a drop-set each round. The human movements are built into the workout, squat, push, hinge, and pull. This also helps to show gaps in an individual’s fitness program. Strength, endurance, Cardiovascular, are all tested.
How it’s done:
Warm –Up: 5-8 Minutes + Active & Dynamic ( Suggested exercise: Turkish Get-Ups)
10 – Pull-Ups (For regression – use assisted pull-ups)
20 – Push- Ups
Dumbbell Squats. 30/20/10lbs. 8 Reps with each weight. No rest in-between. Have dumbbells lined up to transition quickly between groups of weights.
30 Sec-Dumbbell Alternating Plank Row
30 Sec -TRX Pistol Squats
30 Sec – TRX Hip Bridges
Rest 2-3 Minutes.
8 – L-Pull-Ups
16 – Spiderman Push-Ups
Dumbbell Squat Jumps. 30/20/10 lbs. 6 Reps with each weight. Each rep make sure dumbbells reach level of ankles.
30 Sec- Dumbbell Alternating Plank Row
30 Sec – TRX Pistol Squat Jumps
30 Sec – TRX Hip Brides
Rest – 3 Minutes.
Barbell Back Squat – Use weight from 95 to l35bs. 5-8 Reps.
6 TRX Pull-Ups
12 Clap-Push-Ups
30 Sec – TRX Hip Bridges
Rest – 2-3 Minutes
Barbell Front Squat – Use weight from 135 to 185lbs. 5 Reps.
Cool-Down + Stretch :5-10 Minutes + Replace fluids lost.
About Taylor Starch:
– National Strength & Conditioning Association Certified Strength & Conditioning Specialist
– USA Weightlifting Sports Performance Coach
– National Academy of Sports Medicine – Performance Enhancement Specialist
– National Strength & Conditioning Association – Tactical Strength &
– Conditioning Facilitator
– USA Cycling Level 3/International Cycling Certified Coach
– TRX Suspension Level 1 Trainer
– ASEP Division 1 Sports Coach
– BS Health & Exercise from Colorado State University
– Trained at the Olympic Training Center with USA Cycling
– Worked at the Western Australian Institute of Sport as an
– Assistant Cycling Coach working with world class cyclists.
